Thursday, January 17th

A.

METCON:

5:00-4:00-3:00-2:00-1:00: Assault Bike

-Row if there are no bikes available After each time interval, complete: 1:00 Ring Dips 1:00 Alt. Pistol Squats 1:00 Handstand Walk (practice) The one minute time domain on the dips, toes to bar and handstand walk are purely to limit our intensity, and turn these minutes into practice. We are not looking to build capacity here, but rather, looking to find quality repetitions.

B.

OPTIONAL MIDLINE:

10 Minute EMOM w/ Partner: 10 Sit-Ups Time Remaining, Max DBall Hold *If DBall is not available, use a heavy plate in a bear hold

Partners will alternate minutes of work.

C.

OPTIONAL RomWOD